In the market, there is a variety of Weight Gainer. First and foremost, they support the active athlete with additional calories in building mass. Ideal and practical if your time budget is rather tight or you are frequently on the road. Put powder and milk or water in a shaker, mix – ready is a meal with plenty of extra calories. If you have a little more free time and love the variety, then you can easily put together your own Weight Gainer with the help of a food processor/mixer. A few recipe ideas on our part may inspire you to create one or the other of your own!
Make your Own Weight Gainer
Basic building blocks of the Weight Gainer
You exercise regularly and pay attention to a healthy and balanced diet. Still, the muscles don’t seem to want to grow. Some people are naturally of slim stature and have an increased metabolism. Envied by many for their slender body, it is a great challenge and effort for those affected if they want to build up to make mass. Continuous visits to the powder room are usually not enough, especially with them; the right diet is important. Nutrients needed for muscle growth must be absorbed through food. It requires an excess of calories so that the body can build muscle mass in combination with strength training.
Mc Donalds and Co
Of course, you can increase your daily calorie intake by eating around the clock. It is a legitimate option to absorb enough carbohydrates, proteins, healthy fats, and micronutrients (vitamins, minerals) about eight times a day, e.g. about rice, chicken, and broccoli – but who wants to find the same things on the plate for breakfast, lunch, and breakfast. Frequent visits to the relevant fast-food chains are also not an option because calories alone are not enough; it depends on a balanced mix of macronutrients (protein, carbohydrates, and fat) – this is the key to success.
Weight gainers are designed to have the right ratio of macros. In addition to carbohydrates, protein is one of the most important factors. Proteins are considered to be muscle building block number one. They perform essential functions in muscle regeneration and in maintaining muscle mass. Most Weight Gainers contain between 20-30% protein content.
Other macros are carbohydrates and fats. Carbohydrates form the main part of each weight gainer. Between 60-70% of them are usually. Fats are 5-10%. All together form a shake with usually 500-1000 calories.
The advantages of an already mixed product are obvious – you have clarity about the nutrient ratio in the list of ingredients. It can also be produced quickly and easily and provides an extra calorie on the go. Only one shaker, a powder portion, and milk or water are required.
If, on the other hand, you feel like time and more culinary ambition, then put together your own Weight Gainer. Then you are even more masters of the nutrients contained and can put together a very personal mixture – also in line with your other eating habits. In addition to the macronutrients already mentioned, you can add, for example, fiber and vitamins (also included in numerous finished products).
Some recipe ideas for you:
Ingredients for the Gainer base shake:
Healthy, slowly absorbed by the body and used carbohydrates can be found e.B. in oatmeal. Fine flakes (e.g., melting flakes or Pure Oats(ground oatmeal)) are easily soluble in shakes, so you are supplied with plenty of fiber. Of course, protein is essential, used by the body, especially for building new muscle mass and regeneration. You can add this by using milk, quark, or yogurt, or you use whey protein powder.
This gives you the two ingredients that provide the basis for your home-made Weight Gainer. Choose a mixing ratio of about 75g oatmeal and 25g protein. The whole thing is enriched with a nutrient combination of other ingredients – mixed in a stand mixer or a food processor.
Bananas are full of valuable nutrients. They provide further carbohydrates and fiber, supplemented by a mineral and vitamin complex. The nutritious fruit is excellent as an ingredient for a weight gainer from our own production.
- 1 banana
- 1 teaspoon flaxseed
- 1 handful of almonds
- 1 spoon choco spread
- 500ml milk
Mix all ingredients with the basic ingredients such as e.B. oatmeal, quark, or whey powder in the blender to a smooth shake and add the other ingredients – mix to a creamy shake. Add the indicated milk only gradually – the quantity should be added depending on the desired consistency and the choice of your basic ingredients.
Peanut butter Jelly
Peanut butter contains healthy fats and additional protein. In combination with red fruits/berries, you can enjoy the classic Peanutbutter Jelly aroma.
- 2 tablespoons
- 200g red fruits/berries
- 1 handful of walnuts
- 500ml milk
Follow the mixed instruction from above – with a delicious and nutritious result.
- 1 avocado
- 50g pure chocolate, grated or powdered
- 1 handful of hazelnuts
- 500ml milk
If you use whey protein in vanilla flavor for the base, you can now use chocolate flavor. This further enhances the chocolate taste and creates a delicious chocolate drink.
Whether you’re preparing a shake from a ready-made mixed Weight Gainer powder or a self-creation, additional calories for your muscle-building are definitely included. The combination of an ‘extra’ of calories, an otherwise balanced and healthy diet, and a suitable training program can promote your muscle building, in any case, create a suitable basis. Important nutrients are available to the body, which it can use for muscle growth.
So let it taste you, and all the best for your mass build-up!